Throwback to those quarantine days when we were just happy to be able to gather outside with friends and do something! We each had a copy of a checklist which we could do at our own pace, pick what we wanted, and listen to quarantine songs like “I want a new drug”… EXCEPT, there were 2 sections that were required to complete – 3 running challenges and a total of 50 Burpees!!
This was not intended to be completed within our timeframe, but you could continue at home 😉 or those that didn’t make it this morning could give it a try!
Complete and check off the exercises you want to challenge yourself with and don’t forget the burpees / runs. We used the long loop run as our warm up so that we were together going around Halcyon, then each of us jumped into checking off the sheet.
|Running (Required)||Heart Rate|
|Long Loop||20 x 5 Mountain Climber (single)|
|Stairs – 4 up and down||21 x 5 Jumping Jacks|
|Stairs to opposite building||Merkins|
|Burpees (Required)||20 Regular|
|10 Burpees||21 Wide|
|10 Burpees||Jumping Station|
|10 Burpees||20 x 5 High Knees (L/R=1)|
|11 Burpees||21 Forward/Backward =1|
|Arm Pain||21 Side/Side =1|
|20 Overhead Press||Core|
|21 Flys||20 Reverse Crunch|
|20 Bench Press||21 Heels to Heaven|
|21 Curls||20 Rosalita (45°)|
|Leg Pain||21 Flutter Kicks (L/R=1)|
|20 Jump Squats||20 Russian Twists (L/R=1)|
|21 Lunge Walk (L/R=1)||21 Bicycles (L/R=1)|
|Plank Pain||20 Dying Cockroach (L/R=1)|
|Macarana Plank 20 (each side = 1) hands, elbws, shldrs, hips, knees, toes|
|21 second plank each – high, low, each side|
From Theodore Roosevelt: Do what you can, with what you have, where you are.